No single food can provide nutrition that your body needs. Yet a balanced vegetarian meal with whole grains, brown rice, legumes like soy, mung, cowpea, green pea, gram and other lentils, super vegetables like moringa, gotukola, spinach, karapincha, dark yellow pumpkin, red beets rich in flavonoids and fruits to complement can maintain the body with proper nutrition, preventing and getting in to degenerative deceases.
Soy has been a dietary staple for at least 5000 years ( 1134- 246 B.C.) in China and Japan
Soy beans are high in protein 35 % to 40 % and rich in polyunsaturated fats and the only legume that provides the amino acid profile that animal protein contains, making it a complete protein with ample amount of omega 3 fatty acids. Soy is a rich source of phytoestrogens ( present in soy and nuts and seeds ) that helps lower the incidence of cancer. Soy is a low calorie, low fat, high protein diet, power house .
" Despite eating relatively little calcium, people in these countries have very healthy bones In fact they rarely suffer from osteoporosis – the excessive thinning of the bone that affects many women and some men . "
Soy foods have been consumed by Asian countries. Research studying the traditional diets in Japan and China first noticed the soy – bone health connection. Despite eating relatively little calcium, people in these countries have very healthy bones In fact they rarely suffer from osteoporosis – the excessive thinning of the bone that affects many women and some men . Soy food consumption increased when developed countries realizing the value of soy in preventing coronary heart decease with FDA, claim that 25 grams of soy protein per day with a diet low in fat and cholesterol, lowers bad cholesterol and increases good cholesterol , was seriously recognized .
Soy consumption is known to lower the incidence of chronic heart decease, high blood pressure, osteoporosis, Type 2 diabetes, known to retard the growth of cancer and tumour cells and help ease the symptoms of menopause contributes in memory power. .
Dr. Mark Messina – Associate Professor of Loma Linda University California recommends 2-4 servings of soy foods per day as soy milk, soy beans, tofu and meat substitutes.
Regularly eating soy helps overweight to avoid type 2 diabetes. Carbohydrates in Soy breakdown slowly limiting their impact on blood sugar. People with diabetes has the increased risk of heart decease and kidney failure. Soy protein helps lower the kidney damage which is a common complication of protein in urine meaning less kidney damage.
Our own legumes soy beans, soy milk, brown rice, yams , dark green leafy vegetables , nuts and seeds many fruits like avocado ,anoda , wood apple, beli fruit , in greater variety can make well balanced healthy meals to prevent unwanted deceases and a mind devoid of negative elements as plant food take us towards higher mental status of true humanity .
The writer is Mrs .Sunanda Weerasinghe – President of Sri Lanka Food Processors Association who promotes vegetarianism for health and spiritual well being of humankind.